5 Healthy Snack Ideas

Five Healthy Weight-Friendly Snacks You Will Love

If you’ve struggled with your weight and find that you are powerless to resist snacks, you’ve probably resorted to buying ‘diet’ snacks to quiet the urge to crunch without consuming too many calories. Often these snacks (and I use this term very loosely, taste like cardboard and are completely unsatisfying.

AMIRight?

Let me give you my best whole foods friendly snacks that aren't just nutritious, but also delicious!

In order to make my health-friendly snack list, I have some pretty strict criteria.

They have to be nutrient-dense whole foods where a little goes a long way; foods that contain protein and/or fiber.

  1. Nuts

It’s true - nuts contain calories and fat, but they are NOT fattening! (I’m not talking about the “honey roasted” ones, of course. Those probably are probably ultra-processed and loaded with garbage.)

Studies show that people who eat nuts tend to be healthier and leaner. By the way, nuts also contain protein and fiber, which means a small amount can go pretty far in terms of filling you up. Not to mention the vitamins and minerals you can get from nuts.

Did you know that almonds have been shown to help with weight loss? At least 10% of the fat in them is not absorbed by the body, and almonds can also help to boost your metabolism!

Tip: Put a handful of unsalted/unsweetened nuts into a small container and throw it in your purse or bag.

2. Fresh Fruit

As with nuts, studies show that people who tend to eat more fruit, tend to be healthier. (I’m sure you’re not too surprised!)

Yes, fresh fruit contains sugar, but whole fruits (I'm not talking juice or sweetened dried fruit) also contain a fair bit of water and fiber; not to mention their nutritional value with vitamins, minerals, and antioxidants. And fresh fruit is low in calories.

Fiber is something that not only helps to fill you up (known as the "satiety factor") but also helps to slow the release of the fruit sugar into your bloodstream and reduce the notorious "blood sugar spike." 

Win-win!

Try a variety of fruit (apples, pears, berries, etc.) and pair that with a handful of nuts. 

Tip: Can't do fresh? Try frozen. Plus, they're already chopped for you.

3. Chia seeds

This is one of my personal favorites…

Chia is not only high in fiber (I mean HIGH!), but it also contains protein and omega-3 fatty acids. As well as antioxidants, calcium, and magnesium. 

They also absorb a lot of liquid, so by soaking them for a few minutes, they make a thick pudding (that is delicious and fills you up).

Tip: Put two tablespoons in a bowl with ½ cup of nut milk and wait a few minutes. Add in some berries, chopped fruit or nuts, and/or cinnamon and enjoy!

See my recipe for chia pudding here!

4. Boiled or poached eggs

Eggs are packed with nutrition and most of it is in the yolk. They contain a lot of high-quality protein and a good amount of vitamins and minerals. And recent research shows that the cholesterol in the yolks is NOT associated with high elevated cholesterol or heart disease risk.

Yup, you read that right!

Tip: Boil a bunch of eggs and keep them in your fridge for a super-quick (and nutritious) snack!

5. Vegetables

I don’t need to tell you how great these are for you, but just maybe I need to sell you on the delicious snackability of these nutrition powerhouses.

Veggies contain fiber and water to help fill you up, and you don't need me to tell you about their vitamins, minerals, and antioxidants, right? 

You can easily open a bag of baby carrots and/or cherry tomatoes and give them a quick rinse (they’re already bite-sized)!

Tip: Use a bit of dip. Have you put almond butter on celery?

How about trying my new hummus recipe!

TL;DR -

Go ahead and try one or more of these healthy snacks. Prepare them the night before if you need to. They will not be tasteless, like cardboard, or completely unsatisfying. Trust me. 

References:

https://authoritynutrition.com/20-most-weight-loss-friendly-foods/

https://authoritynutrition.com/foods/almonds/

http://www.precisionnutrition.com/encyclopedia/food/almonds/

https://authoritynutrition.com/is-fruit-good-or-bad-for-your-health/

https://www.dietvsdisease.org/best-fruits-diabetics/

https://authoritynutrition.com/foods/apples/

https://authoritynutrition.com/fresh-vs-frozen-fruit-and-vegetables/

https://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/

http://www.precisionnutrition.com/encyclopedia/food/eggs/

Pssst… Want my healthy recipes and printable workouts? 

They’re all yours! Get access here:

Disclaimer: I am not a medical doctor or Registered Dietitian. The information presented is purely to share my experience and for entertainment purposes. As always, check with a doctor before making any fitness or nutrition changes. The author and blog disclaim liability for any damage, mishap, or injury that may occur from engaging in any activities or ideas from this site.